Paul Ford Athletic Development in Shepparton, Victoria | Gym/Physical fitness centre

Paul Ford Athletic Development

Locality: Shepparton, Victoria

Phone: +61 419 311 764

Address: 37 Rowe Street 3630 Shepparton, VIC, Australia

Website: www.pfad.com.au/Test

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction

25.01.2022 How can I incorporate a change of running shoes through an injury rehab program? . Great questions Three things going on at once: rehab, shoe change & expectations. Be smart. .... A few general things: If its same make/model, dependent upon age, injury and weekly run load, wear in new shoes progressively over up to 2 weeks. . If new make/model, dependent upon same factors and if, in particular, with less heel drop: over 4-8 weeks, perhaps first 2-3 with gradually smaller heel-lifts, consider concurrent foot and calf strength exs, perhaps ankle mobility, slow increase in load (should happen in rehab anyhow) expect a few but progressively less aches & pains, and consider professional guidance

24.01.2022 * How can I trick my mind to run further? * In short, dependent upon how much further is, reframe, rework and recondition mind and body... 1 dont s...ee it as a trick or hack; see it as a mental, physical & training skill to develop 2 dont focus on it, nor the perceived effort, fatigue or discomfort; see and talk of it as a challenge not an ordeal. Focus on direct and indirect benefits. See yourself being successful 3 give yourself permission to fail (whatever that is), yet learn from it. Elite do, so so can you 4 if you normally run for distance start running for time or vice versus. 5 avoid the just go further strategy, use a run/walk strategy and gradually remove or use less (duration) walks. 6 avoid using external distractions/motivations (ie. phone, watch/Garmin, music, group) too often, youll create a habit of reliance. Vary your courses or routes too. Run at a slower pace, HR, perceived effort or power , not your usual pace. Do some occasional faster running too. 7 improve run-related muscle strength/power - strength training, hills, strides - youll find running easier (better economy, less effort) 8 progressively add other aerobic activities on run off-days (ie. cross-train). 9 change expectations and beliefs (see Tip 1) - become strategic and proactive toward the finish-line; leave simplistic and reactive at the start-line get a coach See more

21.01.2022 Get strong Run better; run faster, run longer, run more often (less injury)

21.01.2022 June 22nd PFAD Training Facility - the return journey June 22nd PFAD Training Facility - the return journey

21.01.2022 Physical activity and exercise add quantity and, moreso, quality to your years (y)

20.01.2022 Are different muscles used when running on the flat, and uphill and downhill? This can affect the emphases (ie. exercise choice, and timing) of a good strength-training for running program (and the use of hill training in your training)

19.01.2022 A good training program is like a jig-saw puzzle. Most people know what they are and how to do them. . There are no rules to them; no instructions; no guidelines. Except, keep the pieces (detail) from under 5yo (inexperienced). The generally accepted "rules" for putting a jig-saw puzzle together include: 1 sort out your pieces, 2 do the corners and then edges, ...Continue reading

18.01.2022 * Runners, triathletes & coaches * May 30th, from the comfort of your home, listen to a host of presenters and myself thru Thrive Sports Medicines online Running Convention. Ill be presenting on:... * basics - what strength training is and isnt, and a few myths * performance: how strength training helps you run faster and longer * planning: how and why to incorporate strength training into your training * injury - strength training for prevention & rehabilitation * longevity - strength training for the youth- and mature-runner If you have a related issue youd like addressed, please let me know Enrol ASAP

18.01.2022 If the conventional way(s) of dealing with lifes challenges, falls and hurdles doesnt work for you, find or create another path ... and walk off like a boss!

17.01.2022 Telling it like it is, and how it needs to be . Im fortunate to have been involved in sports preparation, fitness, health (and physical education) full-time for 32 years . After 10 years in the AFL, 5 years in NBL & Olympic Basketball and 5 years in the ABL, Olympic and minor-league baseball and time in schools, in 2008 I made a conscious decision to inform and educate people, athletes, coaches and parents from the perspective of what they "need to hear, not what they wa...nt to hear" . Many run from that message, wanting to hear and live the story, narrative or reality theyve created (for) themselves, from group-speak and group-do theyre enculturated in, or from social-media. Unfortunately few get the results they seek. Less get the great results they could . I feel for them. I feel for the time, effort and money theyve lost on false promises ... usually based on false or misleading advice and practice. Sometimes, yes, lack of effort, lack of persistence or fortitude. I feel for the athletic and active future of kids cut-off at the knees before their time by false "elite advice" rather than sound, proven developmental principles and play . Ive seen "methods", gurus, "secrets", "tips", "hacks", equipment and personal trainers come and go. More now than ever with their online certificates and You-Tube spectaculars. At most they last 5-6 years. . The principles, basics and tenets to success dont change regardless of sales-pitch: 1) skill, competency and confidence before intensity & volume 2) health before fitness before performance (especially for youth and 40+). This includes work-life balance, sleep & nutrition 3) train youth as youth, not with watered down adult sessions; let kids play 4) dont confuse training with working-out, nor sessions with workouts 5) dont confuse sports preparation/training with getting fit; nor getting fast with getting fit 6) seek progress (success) over time, not all the time 7) base your journey on a plan and principles, and consistency effort takes effort . There are a handful of Australians Ive met, know and trust in regards to sports preparation & (fitness) training. They all have a philosophy of practice. I turn to them myself at times to discuss ideas. . Andrew Read is one of them Listen to him reinforce the importance of health as the foundation to fitness and performance. This is great advice See more

17.01.2022 Youre where you choose to be. Elite is elite. Elite is the top of the tree. Its true north. Theres no such thing as elite juniors, nor sub-elite. Theyre marketing strategies and sales pitches.... To be elite you need to be a high performer. Height is a matter of perspective, so high performers aim to get better and, importantly, get better at getting better Ensure your compass isnt confused with bright-lights, loud music, back-slappers, false expectations, sales-pitches, close enough is good enough, and "shell be right mate". Sorting-out the differences between "I want to do", "I like to do", "I want to keep doing", "I enjoy doing" and what you need to do is a challenge thrown to you by the performance, promotion and podium Gods. The same Gods gave you a gift. That gift is not talent; its not potential; its not ability. Its not the apple God gave Adam and Eve. It is the GIFT OF CHOICE. Choose wisely. Every time. Every day... You. See more

16.01.2022 Power in Simplicity . Im often asked why I regularly reinforce basic movements and positions such as the *Power Position*. Thought Id show you .... One aspect of the art-of-coaching is being able to: 1 simplify complex concepts for and to others, 2 extract the essence of a principle and construct detail around the principle that suits individuals (and their contexts), 3 find similarities and applying any difference(s) only in context. . dThis differs from the science-of-coaching (which is different to science-for-coaching, and science-in-coaching). See more

16.01.2022 Interesting October 2020 study Changes (overall decline) in 16 athletics events Includes cross-sectional (samples of age-groups) but mainly longitudinal (following same people/group). Includes 83,209 results (64,948 - men; 78.1%; 18,261 - women, 21.9%) from 34,132 athletes aged 3597 years. https://link.springer.com/arti/10.1007%2Fs11357-020-00275-0... Five general comments: 1. see-saw of some results reflected in weight change (lighter) of implements, so decline likely larger 2. hammer and multi-events not included 3. doesn't account for individual results where you start later in life, with no athletics/performance/training background (ie. low base), and improve for first few years (Wolff's Law, Neuroplasticity: motor/skill learning, collateral sprouting, cortical reorganisation) 4. importance of maintaining strength, speed and power training and counter age-related muscle mass loss 5. Master Rankings (mastersrankings.com) may provide perspective and resources beyond Swedish bias of this study

16.01.2022 This is an example of what it takes The rain won/t harm you, yet the excuses around it will harm your progress

15.01.2022 Great work from Mark McKoy - 1992 110mH olympic Gold medallist. . Very important lessons here for many, particularly for todays youth (athletes). Losing and failing arent the same things. You will lose, stumble, fall, and get hurt and theyre ok, particularly when used to get back up, dust yourself off, re-evaluate, re-plan, re-work, and repeat. Failure only comes when you give up on that process because its a little too hard, involves effort, persistence, grit and sacrifice. In a world where there are many who seek instant gratification, and you win a trophy for just turning up, and then scream "look at me", many of the values that underly the success journey have become blurred (y)

14.01.2022 Fit Tip #540 Fartkek is speed PLAY... random & varied speeds & distances on varied terrain; no structure, pattern or repeats Fit Tip #540 Fartkek is speed PLAY... random & varied speeds & distances on varied terrain; no structure, pattern or repeats

14.01.2022 How to run better, faster and for longer 10 keys to becoming a better, and faster runner: 1 run 2 basics are best 3 run... 4 run with good technique & mechanics - good form will come 5 run 6 run/train regularly & consistently 7 run fast (real fast), at times 8 get strong & explosive 9 run & train smart recover well - sleep See more

14.01.2022 Move better Train better Be better

13.01.2022 Insight to the development of USA anti-doping history with Mr 999 (Ed Moses)

13.01.2022 Competition isnt the monster many make it out to be Will be interesting to see how we view if after 6 or so months of no competitive sport

12.01.2022 Simple formula for getting better and becoming the best Simple, not easy - from Vern Gambetta

12.01.2022 What is the common element(s) of sports, fitness and health-related progress, improvement, sustainability or success? like good songs, dancers and performers, they all have a repeating rhythm or "beat" systems beat chaos a plan & principles beat prescription training beats work-outs... movement beats muscle intent beats intensity speed beats fatigue variability beats variety agility beats routine And, easily add: sleep beats recovery methods food beats supplements Thanks Vern Gambetta See more

11.01.2022 Fit Tip #376 "What do speed & agility ladders do?" Nothing! They just lay flat on the floor. Fit Tip #376 "What do speed & agility ladders do?" Nothing! They just lay flat on the floor.

11.01.2022 Have been asked best way to improve cadence. Thought you may like general recommendations: . Overall, progressive and systematic change: (1) carefully consider any REAL need to do this, ie. for cadence sake or related reason (eg. footstrike, shin-angle at conact, pain absorb injury related; 2) improve = increase, decrease or adapt to circumstance?, ... 3) carefully consider age, height, running history, specific strength, and injury background 3) alter 10% of total run volume/week each week, preferably over all sessions; 4) music, metronome and counting are sound external strategies, differing effectiveness for individuals; 5) only change cadence by 5% per week/fortnight (eg. 160 to 168 to 176 are 5% increases); 6) vary type of runs (consider strides, accelerations, active skipping drills) and surfaces (uphill and soft sand tend to increase cadence, with appropriate posture) Regards, Paul Ford See more

11.01.2022 What’s the best run program for me? The basics are best.

11.01.2022 Nice to see elements of PFAD reach across the globe - China too . Older, wiser & experienced coaches have more to offer & share than many realise - even their capacity to learn Thanks Loris Bertolacci

10.01.2022 The important 90% where your progress, results and, ultimately - success come from Get your plan, program and progressions right, and be wary of the popular and personalities - Peter Ingleton

10.01.2022 "Whats they key to becoming a better runner [athlete]?" . The KEY to running success in the early stages is HABIT formation: 1 movement habits - technique (especially posture and its impact on other elements) 2 training habits (what, how & why you train; frequency, volume, intensity, density, structure, progress, lifestyle balance, adaptable/agile/flexible etc), and... 3 habits-of-mind - what you think, say and do internally and how theyre reflected outwardly. . The habits that help you improve as a beginner (up to 6 months) and a novice (up to 2 years) are not necessarily the same habits that will see you continue to improve. . Many improve (significantly) initially not because of what they do yet, often, in spite of it because their initial level is low. Central cardiovascular adaptations (Lamb 1985, McArdle et al 2019), perceptions of effort, fatigue & discomfort (Noakes 1987, 1991; Magness 2015), and basic movement pattern reinforcement (Bernstein 1967, 1981, 2016; Wormhout et al 2018; Stergiou 2016) occur quickly - days & weeks in some cases. This early perceived success establishes and reinforces habits. So, habits can either help you move forward yet, more often than not, after a year or two, they hold many back. . Look/seek for someone who is going to help, assist or support you in developing "good" habits for the long haul, not simply a training program or random sessions See more

08.01.2022 I never take for granted exercising and training outdoors and engaging with the nuances, noises and nuisances of Nature in a forest 5mins away. Im reliant on two pieces of technology* my KEY to in/lock my door when I get out, and my wristwatch - to tell me what time I leave and return . *although I have 7 different HR/GPS and power devices, a 32-year background in sport-science and full-time coaching, and 38 years of training

07.01.2022 Coaching is a challenge :-) Support your child(ren) indeed, yet no need to undermine the coach/es who youve entrusted to contribute to the development of your child(ren). If you think you can do a "better" job, still remain respectful and quiet, and then volunteer to coach next season/year

06.01.2022 PFAD Re-opens 21 days 504 hours 30,240 minutes PFAD Re-opens 21 days 504 hours 30,240 minutes

05.01.2022 Keys to getting fast and faster - from the fastest

03.01.2022 Agility - the ability to adjust or adapt to context. Reactive agility has defensive and offensive components. Defensive agility aims to slow things down (and create certainty in context). Offensive agility, to change speed (and create uncertainty in context). Agility is: an inherent part of play, ... integral in small-sided games etc differs significantly to running around cones/hats/poles (yet both have different roles in different aspects development, training & rehabilitation) require different strength elements (especially eccentric and reactive strength) have decision-making (and, hence, anticipation) elements, and can be improved See more

03.01.2022 Whats old is new again Old-school dynamic posterior chain (glute-ham) conditioning Hard to beat set of gymnastic wall-bars and pommel-horse

03.01.2022 "what about training regimes for juniors right now? "...many sports people are never going to recover after CV-19. I wonder how many juniors are keeping up a training regime in these times?" [source known] Juniors are juniors. Kids (<10) and junior athletes will bounce back. And fast.... Theyre unlikely to "need" to keep up a "training regime" though. For many juniors, and all are in the same boat, a break - physical, mental and emotional - for only a few months may do them more good than harm right now, as they, and the adults around them, adapt to what is a challenging situation and times. Skills around resilience, problem solving, agility, adaptation, critical thinking, and responsibility and consequence around "choice" are more important skills now than those related to (specifics of) junior sport. That said, it would be great if kids, youth and adults were to keep up an "activity" level (>10-12K steps/day) that maintains physical and mental well-being. Health before fitness before performance However, challenging times bring times of opportunity too. For those that choose, basic movement elements - ABCs (agility, balance, coordination) and activities involving challenge, fun and basic strength, basic speed and basic endurance will hold them in good stead when their sport returns. Regimes, routines and rituals arent necessary right now for many juniors, yet regularity will help

02.01.2022 In case you need a reminder... Strength training has been shown to: the physiological determinants of middle- and long-distance running performance (Blagrove et al 2018) running economy in high-level runners (Balsalobre-Fernandez et al 2016)* performance indicators in endurance athletes (Beattie et al 2016)... run economy and cross-country performance (Barnes et al 2013) training and physical performance in recreational runners (Boullousa et al 2020) Get to it See more

02.01.2022 Parents are (more often than not) the most influential people on a young/youth athletes life Parental values, beliefs, attitudes, assumptions and biases towards a healthy lifestyle, physical activity (incl sport) and diet are proven to impact those of their kids modelling and teaching respect, integrity, honesty, persistence, resilience and a passion for learning/improvement will go much further in setting your child up for success in sport and, more importantly, life than the best equipment, an U14 award, a participation certificate, interfering with coaches, and yelling out abuse at a youth opponent or umpire/referee because a decision didnt go your way or that of your child(s team) What are you *really* teaching them in what you say and dont say, do and dont do?

02.01.2022 Basics are best Move better, train better, be better More complicated, more variety, and fun usually means more entertainment (and sales) and not necessarily more progress

01.01.2022 WTH! Moral of the story - be careful who you take run technique advice from! When someone* sends you a video asking for your thoughts on his run form. Me: why would you send me this?... Them: Im not sure about his form compared to mine [my draw drops] Me: firstly, form and technique and mechanics - altho related - are different things. Do you get that? Secondly, do you know who that is? Them: I learnt form is technique Me: what course did you? Them: (online) personal trainer Me: [rolling eyes] Oh, I see Me: do you know who it is? Then: nah Me. Google E-l-u-I-d-K-I-p-c-h-o-g-e [FFS] Them: oh ok [no more messages to me] *person introduces themselves as long term runner [13months] smashing out plenty of kms [25kms/wk last 3 weeks; their most ever]

01.01.2022 Missing your football, basketball, soccer, rugby, hockey etc during CV-19? considering an October goal or event, perhaps a marathon? (Its now May) * Although Id question appropriateness of a marathon as a start point, here are general guidelines you may find valuable & relevant:... Plan backwards, then train forwards. Allow 3 week taper. Then 16+week training block, perhaps with 2 x 8 week phases: a general phase, and a specific phase. In general phase, improve general run capacity, general endurance and strength; in 2nd phase focus on running & duration of long run/s progressively including elements of (demands of) course, strategy and nutrition. Consider loading to unloading weeks of 2:1 or 3:1. Longest runs at 3 & 5weeks before race. Importantly, individualise according to age, run training experience, BMI, current fitness, previous injury/s, and lifestyle demands. Run/walk method may be effective for some. Use other central CV activities too (ie. cross-train ) on non-run days until taper. Avoid large (20+%) increases in average weekly load from average of previous 2-4 weeks. Consider medical approval and biomechanical and technique assessments beforehand. Use same principles as per good (S&C) program design: individualise, progression, overload, specificity, variety

01.01.2022 Common-sense thoughts on type of running foot-strike. There is no one size fits all, and globally good or bad foot-strike